International Sports Sciences Association (ISSA) Trainer Practice Exam

At what percentage of 1RM does maximum power typically occur?

1. Between 45% and 70%

2. Between 55% and 85%

3. Between 50% and 80%

4. Between 60% and 90%

The correct answer is: Between 55% and 85%

Maximum power in resistance training is often achieved at a moderate percentage of an individual's one-repetition maximum (1RM). Research suggests that this peak power output usually occurs when the loading is set between a range that allows for optimal force generation while still permitting a high movement velocity. Typically, this optimal range is identified around 55% to 85% of 1RM. Within this interval, the balance between force and velocity enables athletes to exert sufficient power and velocity during their lifts, maximizing the effectiveness of their workout. When loads are too light, athletes might not generate enough force, while excessively heavy loads can hinder the speed of movement, thereby reducing power output. Understanding this range is crucial for designing effective strength training programs that aim to enhance explosive strength and athletic performance, particularly in sports that require high power outputs, such as weightlifting, sprinting, and many field sports.